Tuesday, December 18, 2018

Prep
3 Rounds
10 Banded Lat Pull-downs
10 Empty Bar Thursters (45/35)
20 Double-unders

Gymnastics
8 Minute EMOM
Even Minutes: 5 Ring Muscle-ups
Odd Minutes: 25′ Handstand Walk
Rest 3 Minutes
5 Minute EMOM
15 Toes-to-Bar

Conditioning
6 Rounds
9 Dumbbell Thrusters (50/35)
6 Chest-to-Bar Pull-ups
3 Burpee Box Jumps (30/24)

Bonus Accessory
4 Sets of 10 Good Mornings
Rest as needed between sets.

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